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Perch vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between Perch and Swordfish

  • Perch has more Manganese, Vitamin B12, Copper, Calcium, Vitamin B5, and Iron, however, Swordfish is richer in Selenium, Vitamin B3, and Vitamin B6.
  • Swordfish's daily need coverage for Selenium is 95% more.
  • Perch contains 69 times more Manganese than Swordfish. Perch contains 0.9mg of Manganese, while Swordfish contains 0.013mg.
  • Swordfish contains less Cholesterol.

The food varieties used in the comparison are Fish, perch, mixed species, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Perch vs Swordfish infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1600%
Contains more Iron +157.8%
Contains less Sodium -18.6%
Contains more Zinc +83.3%
Contains more Copper +317.4%
Contains more Manganese +6823.1%
Contains more Phosphorus +18.3%
Contains more Potassium +45.1%
Contains more Selenium +325.5%
Equal in Magnesium - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1600%
Contains more Iron +157.8%
Contains less Sodium -18.6%
Contains more Zinc +83.3%
Contains more Copper +317.4%
Contains more Manganese +6823.1%
Contains more Phosphorus +18.3%
Contains more Potassium +45.1%
Contains more Selenium +325.5%
Equal in Magnesium - 35

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Perch
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +108.6%
Contains more Folate +200%
Contains more Vitamin B12 +35.8%
Contains more Vitamin A +303.1%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +339.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +108.6%
Contains more Folate +200%
Contains more Vitamin B12 +35.8%
Contains more Vitamin A +303.1%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +339.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +97.2%
Contains more Fats +572%
Equal in Protein - 23.45
Equal in Water - 68.26
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Other +97.2%
Contains more Fats +572%
Equal in Protein - 23.45
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1717.4%
Contains more Polyunsaturated fat +189.8%
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1717.4%
Contains more Polyunsaturated fat +189.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Perch Swordfish
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Perch Swordfish Opinion
Protein 24.86g 23.45g Perch
Fats 1.18g 7.93g Swordfish
Calories 117kcal 172kcal Swordfish
Calcium 102mg 6mg Perch
Iron 1.16mg 0.45mg Perch
Magnesium 38mg 35mg Perch
Phosphorus 257mg 304mg Swordfish
Potassium 344mg 499mg Swordfish
Sodium 79mg 97mg Perch
Zinc 1.43mg 0.78mg Perch
Copper 0.192mg 0.046mg Perch
Manganese 0.9mg 0.013mg Perch
Selenium 16.1µg 68.5µg Swordfish
Vitamin A 32IU 129IU Swordfish
Vitamin A RAE 10µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.089mg Swordfish
Vitamin B2 0.12mg 0.063mg Perch
Vitamin B3 1.9mg 9.254mg Swordfish
Vitamin B5 0.87mg 0.417mg Perch
Vitamin B6 0.14mg 0.615mg Swordfish
Folate 6µg 2µg Perch
Vitamin B12 2.2µg 1.62µg Perch
Choline 77.5mg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.278mg 0.265mg Perch
Threonine 1.09mg 1.035mg Perch
Isoleucine 1.145mg 1.088mg Perch
Leucine 2.02mg 1.919mg Perch
Lysine 2.283mg 2.168mg Perch
Methionine 0.736mg 0.699mg Perch
Phenylalanine 0.97mg 0.922mg Perch
Valine 1.281mg 1.216mg Perch
Histidine 0.732mg 0.695mg Perch
Cholesterol 115mg 78mg Swordfish
Trans Fat 0.056g Perch
Saturated Fat 0.237g 1.911g Perch
Omega-3 - DHA 0.223g 0.772g Swordfish
Omega-3 - EPA 0.101g 0.127g Swordfish
Omega-3 - DPA 0.036g 0.168g Swordfish
Monounsaturated Fat 0.195g 3.544g Swordfish
Polyunsaturated fat 0.472g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Perch
91%
Swordfish
Minerals Daily Need Coverage Score
56%
Perch
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 37mg)
Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 1.674g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.